I am a nutritionist and welcome to this Demo Clinic of Zest.MD. This is an area where a nutritionist can update information about herself. THIs serves as an introduction of Nutritionist to the visitors.
We\'ve always seen cholesterol as the bad fat in the body, just because most people face high cholesterol issues that lead to heart problems in the future. But does that mean it has nothing good about it? Of course not! Cholesterol is a waxy substance that is extremely important for the body in many ways like:
Producing sex hormones in both men and woman
Maintaining cell structure and temperature
Producing vitamin D in the presence of sunlight, which is extremely important for bone strength
Producing bile in the liver which is important for fat digestion
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But just as everything is bad in excess, the same applies to cholesterol as well. If you eat too much of high cholesterol in fatty foods like egg yolks, red meat, organ meat, etc. and lead an extremely sedentary life, your cholesterol levels will go up, and you will blame the poor cholesterol instead of blaming your lifestyle. Below are a few tips that can help you lower your cholesterol levels:
Include plenty of soluble fibre foods in your diet like oats, fruits like apples, pears, prunes, dates, etc, and beans. The soluble fibre forms a gel in the digestive tract, binds with the excess cholesterol, and helps excrete it from your body.
Have nuts like almonds, walnuts, pecans, and seeds like sunflower seeds, pumpkin seeds, etc. They contain Vitamin E, a great antioxidant and rich in PUFA and MUFA, which have cholesterol-lowering properties.
Include fish/flaxseeds in your diet as they are rich in omega-3 fatty acids, which form a part of each and every cell of your body, increasing good cholesterol and reducing bad cholesterol. One can have fish 2-3 times/week.
Olive oil is a great source of PUFA and MUFA, which are important to lower bad cholesterol and increase good cholesterol. You can add it to your salads and soups or use the cooking olive oil to cook your daily food.
Onions contain quercetin and garlic contains sulphurous compounds that help to lower bad cholesterol. You canadd them to your salad or daily food.
Fenugreek seeds are a rich source of steroidal saponins that help to reduce the body\'s absorption of cholesterol through the fat-rich foods we eat. Besides, researchers also speculate that these saponins may have a role to play in reducing the body\'s production of cholesterol. The fibre in the methi seeds adds to its value to reduce cholesterol levels in the blood.
Replace whole dairy foods with low-fat options like low-fat milk, curds, cheese, paneer or even better soy milk / tofu
Replace butter, margarine, ghee with vegetable oils like sunflower oils, safflower oils, etc.
Avoid red meat and make sure you de-skin the chicken before consuming it.
Strive to consume no more than 200mg cholesterol a day. Consume no more than 1 egg yolk a day.
Avoid processed foods like cookies, chips, bakery items, fried foods to prevent high your blood cholesterol from rising as they contain the harmful trans fats.
You can consume a fibre supplement daily, which can help cut down your cholesterol levels just to make sure you meet your day\'s fibre requirement.
Control your alcohol consumption and make sure you not do not exceed the permissible levels of more than 1 drink a day for women and 1-2 drinks a day for men.
Read the food label carefully and avoid foods with ingredients like meat fat, coconut or palm oil, cream, butter, egg or yolk solids, whole milk solids, lard, cocoa butter, chocolate or imitation chocolate, or hydrogenated or partially hydrogenated fat or oil. Watch out for fast foods and other unlabelled products where you don\'t know what you are actually eating.
Lastly, exercise everyday for at least 45 minutes as it helps increase good cholesterol (HDL) levels in your blood, which in turn helps to lower bad cholesterol. You can opt for any exercise you like be it walking, jogging, swimming, dancing, weight training, zumba, etc.
Cholesterol isn\'t that bad as long as you are conscious of what you eat
With the rains just around the corner, one needs to eat healthy food so as to avoid falling sick in monsoons. It is important to have a perfectly healthy body and for that, one needs to keep a check on what to eat and what not to eat. Well, here\'s a quick guide on what one should eat and what should be avoided in monsoon -
Skip eating outside
Try to avoid eating from outside as much as possible. Street foods like pani puri, bhel puri, sandwiches and pakoras.
Consume Seasonal fruits and veggies
They have a good amount of nutrients that will keep you fit during this season. Do not have watermelon or mangoes during this season. Consumption of bitter vegetables like karela is good.
Wash all vegetables and fruits properly
Eat steamed salads instead of raw vegetables as they contain active bacteria and virus that cause bacterial and viral infections.
It is extremely important to drink lots of water during the monsoons, so that your system is clean. You can alternate tea and coffee with herbal drinks like jasmine tea, chamomile tea or green tea. It keeps you healthy and fight against infections. Avoid drinking too much coffee as it dehydrates your body.
Use ginger,kali mirch,garlic,turmeric more in your food.
Eating watery foods like lassi, watermelon, rice, muskmelon,tamarinds creates bloating.So, better opt for foods which are drying in nature like corn, gram flour, chick pea etc.
Foods such as brown rice, oats, and barley are the best foods one could have in this monsoon.
Opt for yogurt, curd and almonds in your diet instead of milk.
Shower immediately after getting wet to protect against infections.
Avoid too much of fish and meat this season and heavy curries and non- vegetarians should go for light meat preparations like stew and soups.
Keep your house clean and pest-free
Drink Boiled Water
Following these guidelines helps you to stay safe and healthy during monsoons. Always binge on nutritional food.
Have a safe and healthy monsoon.
For years health experts have been trying to make people understand the importance of having breakfast, but all in vain. In spite of their constant efforts and reminders, people continue to skip the most important meal of the day, THE BREAKFAST. There is an old saying â€œEAT YOUR BREAKFAST LIKE A KINGâ€œ, which you all must have heard but never followed. There is a logical and scientific reason behind every saying.
Your mother must have made you eat porridge or bread along with milk everyday which u despised but this habit made you perform well in you school and college. A good, healthy, hearty breakfast not only helps you to cope up with the dayâ€™s upcoming challenges but also helps control excess hunger and unnecessary binging throughout the day.
Why breakfast is the most important meal of the day:
Helps maintain good insulin levels: During sleep our body is in fasting mode and if we skip our breakfast in the morning we are technically adding to the fasting period and this may interfere with our blood glucose levels and insulin output.
Breakfast boosts your metabolism, increases your energy levels for the day and burn that extra fat off your body. So if you are still planning to go without breakfast, donâ€™t be amazed if that needle on your weighing scale shifts towards right.
Skipping breakfast not only put you in a bad mood but also triggers bad eating habits during the day. You tend to binge on high calorie fast food to satisfy your body and mind and those low sugar levels. This makes you fat and your wallet thin.
Path towards lifestyle disorders: Experts say that if you skip your breakfast you are most likely to put yourself on the track to weight gain, osteoporosis, diabetes, heart disease, hormonal stress, poor memory, mood swings and irritability.
Morning breakfast gives you the opportunity to eat what you may not eat throughout the day. There are certain food like cereals, milk, fruits, nuts etc which are an important part of our diet and most of us have them only in the morning. Thus, skipping breakfast means depriving our body of the essential nutrients provided by those food preparations.
Ideally a healthy breakfast provides 25per cent of the total energy and nutrient requirement of the body. Being the first meal of the day, it should comprise of carbohydrates, proteins, fibers and vitamins. To achieve this try to include whole grain cereals, lean meat, eggs, milk, whole fruits, nuts and seeds daily in your breakfast. Avoid fried, processed and canned food. Have whole fruits instead of canned fruit juices as canned juices are zero in nutritive value and are laden with high sugar content, artificial flavors and preservatives which may harm your body.
Set a good example: If you are a parent itâ€™s your responsibility to inculcate the importance and habit of having healthy breakfast in your child. Seeds sown in childhood give fruits in future. Good habits inculcated in childhood ripen in future.
So now is the time to start making breakfast, the most important meal of the day, a priority.
NEED NOT DEPRIVE YOURSELF OF THE FOODS YOU LOVE AND THE JOY OF HAVING FOOD OUT WITH LOVED ONES........
6 TIPS TO KEEP IN MIND WHILE EATING-OUT
Dining out in restaurants while on a weight loss regime may seem a daunting task. The information here will show you that restaurant dining is not only doable but delicious. It will make your dining experiences pleasurable as well as give you strategies and workable solutions for making healthier choices. Enjoy reading these tips%u2026..
1. Have a small meal at home before moving out for a dining out experience
Hunger will sabotage any good intentions, so eat something before you go to avoid having to fight both temptation and hunger. You could have things like fruits, sandwiches, veg rolls, roasted grams, steamed corn etc . Or you could have them in the car on the way. This would make you avoid unnecessary eating and overindulgence in food outside. Also keep a bottle of water with lemon juice to keep you hydrated on your way. If you could not manage to eat anything before, order something healthy as soon as you are seated, such as a salad, a soup without cream, or some fruit.
2. Always Ask and Tell
Talk to the staff, manager or chef of restaurants you visit to get their help in identifying items on their menu that are the best options for your dietary needs and preferences. Also tell the staff about your choices- ask them to serve your salad without dressing, soup and dal without cream or butter, your main dish with lesser salt,etc. Good restaurants and hotels value their customers; they would certainly listen to your requests. It would be wise to choose a restaurant which is known to you and where you are a valued customer. If the restaurant is unknown to you, phone ahead to determine if you can get a healthful meal. And take a note that restaurant business is based on consumer demand. Only when we stop ordering unhealthy food will restaurants stop serving them and start providing healthier stuff .
3. Virtually all restaurants offer or can be made to offer healthy menu items
If you know what to look for and opt to customize your meal, you can have a nutritious meal whenever, wherever. You just need to be aware, observant and inquisitive. You should avoid going to restaurants at the peak hour if you want yourself to be heard and the chef to be accommodating.
4. Stop eating when you are sufficiently full
Listen to the cues your body gives you. Always eat when hungry and stop when sufficiently full. Don%u2019t starve, don%u2019t stuff. You should wait for 10 minutes after eating your portion and then ask yourself whether you still need to eat more or you are done. This will stop you from overeating.
5. Limit alcohol consumption
Inhibitions decrease as alcohol intake increases. Try ordering a bottle of mineral water when you order a drink. Sometimes we drink alcohol unconsciously when involved in conversation over dinner. Having some mineral water available will give you a nonalcoholic alternative.
6. Menu selection when eating out-
? Always start your meal with a green salad. Ensure that it is without dressing and there should be no extra salt on salad. Order salad dressings and other sauces on the side. And when choosing a dressing, opt for vinaigrette rather than a cream-based dressing. When ordering soups opt for clear soups instead of cream based soups. They serve as great appetizers for meals. Most of the soups are low calorie and will fill you up.
? Look for items on the menu that are baked, grilled, dry-saut?ed, broiled, poached, or steamed. These cooking techniques use less fat in the food preparation and are generally lower in calories.
? When ordering for the bread baskets always opt for tandoori roti, missi roti instead of naan. Always ask the waiters to serve the chapatti in cut pieces so that you can control your portions.
? Order dhal instead of rich curries. Ask the waiters to serve you dhal without butter or cream. If you are ordering rich gravies then wait for sometime for the gravy to settle down then remove the top layer of oil from it.
? If you%u2019re in the mood for pasta, look for tomato-based sauces rather than cream-based sauces. Tomato-based sauces are much lower in fat and calories. In addition, the tomato sauce can count as a vegetable!
? When ordering raitas, ask the waiters to make it salt-free and avoid boondi raita. Instead opt for vegetable raita.
? Fish and seafood dishes are great choices for the diet-conscious diner, but keep in mind to order them baked, broiled, saut?ed, poached, steamed or grilled rather than fried. When ordering grilled fish or vegetables, ask that the food be grilled without butter and oil. Most of the time grilled fish and vegetables may be marinated in oil and/or butter before grilling. For meat dishes, look for leaner cuts, such as skinless chicken breasts, tandoori chicken.
? Share an appetizer or a dessert with a friend. Half the dish equals half the calories. If you have a craving dessert, opt for something lower in calories and fat, like fresh fruit, fresh fruit topped with just 1 spoon of ice cream or with thin custard or a non- fat frozen dessert. In fact your non- fat frozen dessert can be had at an ice cream parlour outside where you can walk down. That%u2019ll mean some exercise too!
Remember; don't deprive yourself of the foods you love. All foods can fit into a weight loss diet. Just you need to PLAN AHEAD.
Dr.Shalini Singhal 26.11.12